Tuscan White Bean Soup

Tuscan White Bean Soup

0 Reviews
From: Diabetic Living Magazine, Winter 2019

A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.

Ingredients 8 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 8 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 pound dried cannellini or great northern beans
  • 1 tablespoon olive oil
  • 1½ cups diced onion
  • 1 cup diced carrots
  • 1 cup diced celery
  • 2 tablespoons chopped fresh garlic
  • 4 cups low-sodium chicken broth
  • 4 cups water
  • 2 dried bay leaves
  • 1 Parmesan rind (optional; see Tip)
  • 6 cups chopped fresh kale
  • 1 (15 ounce) can no-salt-added diced tomatoes with basil, garlic & oregano, drained
  • 2 teaspoons minced fresh rosemary
  • 3 tablespoons white-wine vinegar
  • 1 teaspoon salt
  • Ground pepper to taste

Preparation

  • Prep

  • Ready In

  1. Pick over and sort beans, then rinse under cold water and transfer to a large bowl. Add 3 quarts cold water, cover, and soak at room temperature for 8 to 24 hours. (To quick-soak, see Tip.) Drain and rinse the beans.
  2. Heat oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery; cook until starting to soften, about 8 minutes. Stir in garlic; cook until fragrant, about 1 minute.
  3. Stir in broth, water, the soaked beans, bay leaves, and Parmesan rind, if using. Increase heat to high, bring to a boil, and cook for 5 minutes. Reduce heat to low, partially cover, and simmer until the beans are nearly tender, 45 to 50 minutes.
  4. Stir in kale, tomatoes, and rosemary. Partially cover and continue to cook until the beans are tender, 30 to 45 minutes more.
  5. Discard bay leaves and Parmesan rind, if using. Stir in vinegar and salt; season generously with pepper.
  • Tips: Adding a Parmesan rind to a pot of soup adds a subtle savory flavor. You can cut off the rind of any size block of Parmesan and save it for future use; rinds will keep in the freezer for 6 months.
  • To quick-soak beans: Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.

Nutrition information

  • Serving size: 1¼ cups
  • Per serving: 270 calories; 3 g fat(0 g sat); 21 g fiber; 44 g carbohydrates; 15 g protein; 30 mcg folate; 0 mg cholesterol; 7 g sugars; 4,155 IU vitamin A; 22 mg vitamin C; 107 mg calcium; 5 mg iron; 377 mg sodium; 1,024 mg potassium
  • Nutrition Bonus: Vitamin A (83% daily value), Vitamin C (37% dv), Iron (28% dv)
  • Carbohydrate Servings: 3

Reviews 0